nutrition and micronutrients Flashcards
what should a healthy diet do
provide sufficient energy/nutrients to maintain normal functions and permit growthprotect from disease prevents deficiency symptoms optimises bodily stores
what do nutrient requirements depend on
- age : younger = higher - gender : M>F- physiological state : pregnancy - genotype : metabolism - environmental factors : smokers need more vit C
what does RNI mean
reference nutrient intake - amount of nutrient required to ensure that the needs of 97.5% of the population are met
what does EAR mean
estimated average requirement - estimate of the average requirement for an energy or nutrient (50% require less, 50% more)
what is LRNI
lower reference nutrient intake - amount of a nutrient that is enough for only the small number of people who have low requirements
what does SI mean
safe intake - where there is insufficient evidence to set another DRV - level or range of intake where no risk of deficiency and below the level where there is a risk of undesirable effects (vitamin E, etc)
what are the guidelines on alcohol
14 units/week over 3 days max.
what are the nutritional requirements for infants
- breastfeed up to 6 months (no downside to formula) - wean at 6 months
examples of formula milk for each age group to 3 yrs
- Birth to 1yr: C&G first infant, SMA infant * 6 months to 1yr (higher iron) : SMA pro, C&G follow on * 1 to 3yrs : SMA pro toddler, C&G toddler
weaning suggestions for children
Avoid wheat/fish/juice/soya/eggs under 6mAvoid salt/sugar/honey under 1ywhole milk only until 2
nutritional requirements for pre-school children
- dependent on size- varied diet of nutritionally dense foods
common problems with nutrition in pre-school children
faddy eating diarrhoea constipation anaemia dental carries
nutritional requirements for school age children
healthy eating guidelines protein, calcium, iron, vit A and D
nutritional requirements for adolescents
peak bone mass - calcium and vit Dhigher requirements in M>FF have higher iron requirements after menstruation to menopause
nutritional requirements for adults
do not change much from 19-64 y
M calorie req. per day
2772
F calorie req. per day
2175
adult protein req. per day
0.75g/kg
adult fibre req. day
30g
additional nutritional requirements in pregnancy
+ 200kcal in final trimester +6g/protein day in pregnancy, +11g in breastfeeding 400mg folic acid in 1st trimester Iron supplements needed - particularly in last trimester
things to avoid in pregnancy
sharks/swordfish/tuna Avoid vitamin A supplements and liver and liver products No alcohol, limit caffeine and stay active
nutritional requirements in older adults
decreased malnutrition is a common problem
what are vitamins
organic compounds required in small amounts for normal functioning of the body that cannot be synthesised
what are the 6 water soluble vitamins
B12, Folic acid, C, B1, B2, B3, B6
what are the 3 fat soluble vitamins
A, D, K
what are minerals and trace elements
inorganic compounds required by the body
functions of minerals and trace elements
bones/teeth - Ca/Mg/P nerves - Cairon - o2 carrying osmotic balance - Na, Cl enzymes - MN, Cu, Fe
what micronutrient is used for energy metabolism and co-factors
b vitamins
which micronutrients are antioxidants
A, C, E, Zn, Se
which micronutrients are for bone health
D, K, Ca, P, Mg
function of iron
Haemoglobin, myoglobin, CYP450, catalase, peroxidases, cell growth and differentiation
absorption of iron
haem carrier protein 1 transports haem iron divalent metal transporter 1 transports non haem iron
how absorption of iron is increased and decreased
increased by vit c decreased by calcium, tannins and soy
haem sources of iron
red meat, fish and poultry
non-haem sources of iron
lentils, fortified foods
what is the RNI for iron
M: 8.7mg F: 14.8mg
risk factors for iron deficiency
women kidney failure GI diseasevit a deficiency
symptoms of iron deficiency
□ Pallor, tired/weak, poor work performance □ Slow cognitive and social development in childhood
what can cause iron overload
chronic iron toxicity - thalassaemia’s
what is thalassaemia
□ Genetic disorders of globin chain synthesis where blood transfusions required often □ Genetic iron storage disease
how do you treat iron overload
Iron chelators - desferrioxamine
side effects of iron supplements
GI - nausea, vomiting, diarrhoea, constipation
